BALANCE

Sunday 7/12/15
How’s your balance? Most of the time, you may not even notice how it plays into your day. It’s a steady presence that keeps you on your feet.

But here’s something you may not know: Balance training — exercises designed to improve balance — can give you a stronger core. Your core includes the abdominal, chest, back, and hip muscles.

When you practice staying balanced, you give these muscles a real workout too. This makes your midsection stronger and more stable. That’s one of the ways working on your balance helps reduce your risk of falls, back pain, and injuries.
Balance training is often recommended for older adults. But a strong core and good balance can help people of all ages in their everyday tasks and fitness pursuits. For example, you can put them to use when you’re climbing a ladder, carrying a toddler, skiing, golfing — and more.

It’s actually pretty easy to add simple balance exercises into your day — no special equipment required. These five basic moves are a good start:

Walk backward or sideways.

Walk on your heels.

Walk on your toes or heel–to–toe.

Stand up from a sitting position without using your hands.

Stand on one foot.

You can do these exercises as the space and situation allow. For example, you might stand on one foot while waiting for the microwave or talking on the phone. When you do any of these moves, make sure the surface you’re on is smooth and free of any potential hazards. If you’re unsure how steady you’ll be, have something sturdy to hold on to.

FOUNDATION TRAINING: My absolute favorite training technique for everything.  Since we are talking about balance…FT is great for training the core.  Movement starts in the core…the legs and arms move all around the core.  The stronger the core…the more control you have in balancing and moving.

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MORE ON THE FEET

Tue 1/13/15:
Standing on two feet…I realize this is something we all do every single day with any thought. Well, we need to start thinking about it! The way we stand, the amount of pressure we put on our feet is important. Continually, using our feet improperly affects our posture and keep the chain of imbalance ever progressing.
To stand upright, you must balance your body over your feet. Your spine should be aligned over your pelvis, with your weight evenly distributed between your feet. Many people stand with more weight over one foot or with their weight over only part of their feet. While standing, become aware of your feet. You should feel even pressure on the balls of your big toes, little toes and heels. This is the tripod of your foot. If you feel more pressure on one of these points, you are not in alignment. Relax your toes and knees and adjust your weight so the tripods of both feet feel equal pressure.
Take a look at your feet…a lot of you are standing on your ankle more than your foot. Many of you have one foot if not both pointing to the side…instead of straight ahead. Look at your toes. Are they bent, curled up, pointing to the side?
A lot of these issues can be worked on to help improve function and posture which I turn helps relieve pain.

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ARE YOUR FEET CAUSING YOUR BACK PAIN

Does your foot work in this position?

Does your foot work in this position?

Mon Jan 12,2015:
BACK PAIN… A nagging and sometimes debilitating pain to have. Yet, 80% of
Americans have it. I have suffered with back pain myself since high school.
Luckily, I have found great relief thru Foundation Training.
Since I teach Foundation Training I am always studying about the body and treating the causes of our body we pain. Today, I’ll hopefully get readers to look at their feet?
The feet can say so much about the body. If you came to me for an assessment the first thing I will do is look at your feet. There are many bones in the feet along with so many nerves. Your feet are designed to do so much work, yet if they do not work properly…the kinetic chain is altered. The kinetic chain, is how all muscles coming out of the feet up the ankle, thru the calf, and all the way up the body work. Your feet may not hurt but your back, hips,knees, or something else might.
Our feet move in many ways:
Plantar flexion of the ankle, which occurs when you stand on your tiptoes. If you’re sitting with your legs out in front of you, plantar flexion of the ankle happens when you point your toes.
Dorsiflexion, which occurs when you stand on your heels with the balls of the feet lifted off the floor. If you’re sitting, dorsiflexion happens when you push your heels away from you and pull your toes toward you, for example in plank pose.
Supination, which takes place when you stand with your weight rolled onto the outer edges of your feet, lifting the arches and the base of the big toe. Non-weight-bearing supination happens when you sit with your legs out in front of you and turn the soles of the feet so they start to face each other, like in wide-angle pose.
Pronation, which occurs when you lift the outer edges of your feet as you stand, collapsing your arches. In sitting postures, pronation occurs when you press out through your inner heels and the bases of your big toes.
The most common foot deviation is over pronation and lack of Dorsi flexion. These two deviations lead to all kinds of body issues. So, stand in the mirror and look at your feet. Notice what your foot is doing…look at the toes. Do you have a callous? Bunion? All of this is a sign of improper foot alignment… If your foot is not aligned correctly I can promise you it is not working properly…which can be the root cause of other body pain.
Learn about your body!

LOOK AT YOUR FEET

Wed 11/19/14:
Have you ever thought about how your feet affect your posture? I never have until I learned FOUNDATION TRAINING. I do remember the first thing we learned was about how to position the feet and what is going on with the femoral bone. We did not go into great depth about this other than it was important to have the feet positioned correctly.
After a year of teaching FT and learning more and more about the body… The feet are a huge part of posture and a reason a lot of us have hip/ pelvic/ back issues.
I remember as a kid my mother always telling me to stop pointing my right foot out. I just remember thinking that’s how it was made. Little did I know maybe this foot position was the beginning of my future back problems.
Take a look at the pictures. If your feet look like this get an assessment. It just makes sense if the feet are in a poor position it will affect the Ankles/ legs/ hips into the pelvis and back. Always remember everything is connected.

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In the picture you can see how the position of the foot affects how the hip/pelvis work. To simplify…if it doesn’t line up well there is going to be a kink. Over time this will cause imbalances, wear and tear on a joint and pain issues.
My right foot to this very day still wants to point to the outside. Since I am aware of this and have more body knowledge I really work at keeping that foot pointing straig ahead. Foundation Training really helped me with that.  Also, I really make sure my right foot is in correct position when working out.  Take a look at your feet…get an assessment…learn Foundation Training!